CrossFit Black Storm – Weightlifting & Barbell

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A: Clean

80% 2×2

85% 3×1

B: Clean Pull (100% 4×2)

C: Snatch Push Press + Snatch Balance

Snatch Push Press + Snatch Balance

65-70% 3+3

70-75% 2+2

75-80% 1+1, 1+1, 1+1

D: Front Squat

Front Squat + Jerk Dip

80% 3+3

90% 2+2

100% 1+1, 1+1, 1+1

based on C&J 1RM

E: Metcon (No Measure)

3 RNFT

– 10 T2B (preferably strict)

– 10 Windshield wipers (per/side)